BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 10/8 Calorie Bike 8 DB Hang Power Cleans 6 DB S2OH Rest 1:30 between sets. PERFORMANCE Power Clean 2 Sets 5 Power Clean @ 6/10 RPE 4 Power Clean @ 7/10 RPE 3 Power Clean @ 8/10 RPE 2 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE Rest 3 minutes between sets. Reps are touch and go. No rest between reps. Metcon (Time) 5 Rounds 50 Double Unders 10 Hang Power Cleans (95/65) 10 S2OH (95/65) RX+ 135/95TARGET SCORE Target time: Sub 9:00 Time cap: 12:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 20 Barbell Bent Over Rows (45/35) 10 Barbell Bicep Curls (45/35) 20/15 Calorie Row 20 Push Ups 10 Banded Tricep Extensions 20/15 Calorie Ski 200ft KB Farmer Carry (Moderate) :30 Plank PERFORMANCE VESTED SUNDAY (Time) “MAXWELL” 12 Rounds 11 Push Ups 22 Air Squats 7 Burpee Pull Ups Wear a 20/14# vest.Time Cap: 45:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Snatch Balance + Overhead Squat 3 Pressing Snatch Balance + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Pressing Snatch Balance + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Pressing Snatch Balance + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Pressing Snatch Balance + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 6/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 6/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 6.5/10 RPE *Tempo: 3...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 2000m Row 50 Thrusters (95/65) 50 Burpree Over Bar 1000m Row 30 Thrusters 30 Burpee Over Bar 500m Row 20 Thrusters 20 Burpee Over BarTARGET SCORE Target Time: Sub 27:00 Time Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 7 KB Push Press (Right) 14 KB Goblet Squats 7 KB Push Press (Left) Rest 2:00 after every 3 rounds. PERFORMANCE Power Snatch 8:00 EMOM Minute 1: 6 Power Snatch (95/65) Minute 2: 12 V-Ups Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 800m Run 10 Devil Press (2×50/2×35) 15 Box Jump Overs (24/20)TARGET SCORE Target rounds: 3+Read more